I’ve been supporting women through hormonal challenges for nearly two decades. Pregnancy. Postnatal recovery. Perimenopause. Now — the GLP-1 era.

Lately, I’ve heard many women are asking the same question over and over …

“I’m on Ozempic. I’m doing everything right (eating protein, exercising more and 10K steps).  Why isn’t it working the way I thought it would?”

And my answer is always the same. Because the prescription came WITHOUT a plan.

The women who thrive GLP-1,s use them use them with intention, strategy, and have plan built around their body.  The ones who struggle (& put the weight back on) were basically told to “just take the shot” and figure the rest out themselves.

The GLP-1 Era Is Here. Are You Ready For It?

GLP-1 receptor agonists are genuinely changing the conversation around women’s health. I’m not here to tell you whether to take one. That’s between you and your doctor.

But I am here to tell you what 20 years of working specifically with women’s bodies has made crystal clear.

That gap — between thriving and just losing weight — comes down to what you build around the medication.

Here’s what that looks like in practice….

1. Muscle Is Your Metabolic Currency. a GLP-1 Can’t Build THAT…

This is the one I wish every woman heard before she started.

Research shows that up to 40% of weight lost on GLP-1s without resistance training comes from muscle — not fat.

Source: Wilding et al., 2021, New England Journal of Medicine (STEP 1 Trial); Prado et al., 2024, Obesity Reviews

For women over 30, this is serious. Muscle governs your metabolism, your insulin sensitivity, your bone density, and your hormone balance. Lose it, and the scale might go down — but your metabolism breaks with it.

And here’s the stat that stops women in their tracks:

Research shows most women regain two-thirds of lost weight within a year of stopping GLP-1 medication – and the weight that comes back is primarily fat, not muscle.

Source: STEP 1 Trial Extension (Wilding et al., 2022, New England Journal of Medicine)

Without the right foundations in place, you can end up in a worse metabolic position than before you started.

The good news? You don’t need to ONLY lift heavy to protect your muscle. What matters is challenging your muscles regularly. That can look like:

• Bodyweight exercises
• Resistance bands
• Dumbbells
• Pilates
• Slowing movements down and increasing time under tension
• Improving movement quality

For some women, heavier strength training is absolutely appropriate. But it’s not the only path — and it’s not suitable or accessible for everyone. What matters is consistent, progressive challenge.

2. Your Nervous System Is Not a Wellness Afterthought

Rapid weight loss is a physical stressor.

Stress elevates cortisol. So for women over 30, high cortisol is a fat-storage signal — particularly around the midline. Learn more here.

High cortisol also means your body struggles to absorb protein properly. So even if you’re hitting your protein targets, you may not be getting the benefit. If you’re in perimenopause, this is amplified. Declining estrogen already causes cortisol to rise. Add the physiological stress of rapid weight loss and a high training volume, and you’re working directly against your own hormones.

 Diaphragmatic breathing is not a wellness extra.

It’s the signal that tells your nervous system it is safe. Five minutes of intentional breathwork daily — 4 counts in, hold 2, 6–8 counts out — can meaningfully shift your cortisol response and support fat loss long term.

Grab my complimentary CORE BREATH infographic here

Also if you’re over 36 speak with your doctor about whether HRT is appropriate — the drop in estrogen at this stage directly elevates cortisol and can work against your progress. (Please remember there is no single blood test that can confirm perimenopause symptoms because hormone levels fluctuate wildly from day to day …so if a GP is solely using this it’s a bit of a red flag )

I highly recommend the doctors at WellFemme Australia – they are all very well versed in female hormones and best of all telehealth appointments make it very easy.

3. Protein First. Every Meal.

GLP-1s suppress appetite significantly. This is their mechanism — and their hidden risk. When you’re not hungry, it is very easy to under-eat protein without realising it.

Aim for 1.6–2.2g of protein per kilogram of bodyweight daily. Prioritise it first at every meal, before fullness kicks in. The easy way to increase your protein with with a quality protein powder and delicious smoothie recipes. Here are my favourites

Important : if cortisol is high, your body won’t absorb protein efficiently. Both the protein and the nervous system piece need to be addressed together. We address this in my BFABMETHOD program – where I provide you with an optimal nutrition plan including clinical nutritionist meal plans, recipes and shopping lists called Kitchen Core. Combined with my proven female specific workouts. Learn more here

4. Core and Pelvic Floor training – GLP-1s Don’t Touch This & trying to DIY KEGELS WILL NOT HELP.

Your deep core = your diaphragm, pelvic floor, and transverse abdominis — is your body’s internal pressure management system. It supports your spine. It regulates intra-abdominal pressure. It is directly connected to your nervous system and your hormonal health.

GLP-1 medication such as Ozempic, Mounjaro, Wegovy etc does not improve the function of this area. Excessive crunches and Kegels don’t either.

Intelligent, modern core training the kind that works with breath, pressure, and whole-body movement — is what actually changes this. This is the exact foundation my BFABMETHOD program was built on. I believe your core is just the beginning and when this essential foundation is working optimally everything else becomes seamless, from nervous system regulation, and progressing to heavy weights and more dynamic workouts.

Best of all you can begin TODAY and you don’t even need to put your activewear on. Discovering your “true” core can happen from as little as 5 minutes a day as you move through your daily activities.

Download my complimentary core and pelvic floor guide here

5. Have an Exit StrategY. Life after A glp-1

This is what most women are never told, and it’s the most important advice of all.

Whether you’re planning to stay on your medication long term or not, you need to build a foundation that works independently of the GLP-1 medication. Research backs this up directly: women who combined supervised exercise with GLP-1 therapy regained significantly less weight after stopping than those on medication alone.

Source: Jensen et al., 2024, published alongside the STEP 4 and SURMOUNT extension analyses

The medication is the tool. What you build around it is the result.

If you’re in perimenopause — or over 30 — this matters even more. Declining estrogen is already working against your muscle and bone density. The strategy layer isn’t optional. It’s everything for long-term results and longevity.

Where to Start on your GLP-1 Ozempic, Mounjaro, Wegovy JOURNEY

If you’ve been handed a prescription and told to figure the rest out yourself, you’re not alone, and it’s not your fault.

My proven BFABMETHOD was built specifically for women navigating these exact hormonal crossroads.

BFABMETHOD isn’t another program. It’s an evidence-based female fitness framework that underpins everything I offer. Whether you train with with me 1:1 (in person or virtually) join a Brisbane class, attend a workshop or become an online member, you will learn the same proven method.

Every service teaches the same BFABMETHOD

The only difference is how much support you’d like.

My goal is to empower you to use exercise and nutrition as ways to connect to your body rather than just a tools to change it. Also to push you in ways that keep you meeting your body exactly where you’re at while preventing common injuries including diastasis recti, back pain, pelvic floor concerns and hormone disruption. Discover more here

I’ve connected with hundreds of women on GLP-1s. The ones who kept the results had one thing in common. It wasn’t willpower.

Connect with me here for a 1:1 no obligation discovery chat

The post What Your ozempic, Mounjaro Prescription Doesn’t Come With (But Should) appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

“Maybe I just need to exercise harder…”

You’re not alone.

It’s one of the most common beliefs I hear from women navigating postnatal recovery, perimenopause, pelvic floor symptoms and stubborn belly bulge.

But after more than 20 years coaching women, I’ve found something surprising.

Most women aren’t failing because they aren’t working out hard enough…..

They’re failing because they’re missing the foundations for their unique physiology.

Why MORE exercise isn’t always the answer (especially for women over 30)

Many women have spent decades being taught that results come from:

• More cardio
• More crunches
• More intensity
• More restriction

Yet despite doing all the “right” things, they still experience:

• Belly bulge
• Back pain
• Pelvic floor symptoms
• Bladder leakage
• Exercise inconsistency
• Frustration

The problem isn’t effort.

The problem is that female bodies require a different approach.

Especially as, the traditional fitness industry wasn’t built for your changing female body.
That is WHY my workouts are intentionally different.

Your Core Is Not Just Your Abs

When most women embark on core training, they think…

• Sit-ups
• Crunches
• Planks

But your core so much more than that…

Your core includes everything between your shoulders and hips:

• Diaphragm
• Deep abdominal muscles
• Pelvic floor
• Back muscles
• Glutes

These muscles are designed to work together.

Which is why training ALL of them as a system often produces better results than isolating them individually.

Modern Core Training – what the research tells us

Research published in the American Journal of Obstetrics & Gynecology by Crawford (2016) demonstrated that whole-body functional movements produced greater pelvic floor and deep core recruitment than isolated Kegel exercises.

The findings showed:

• Bridges: 56% greater recruitment
• Lunges: 42% greater recruitment
• Squats: 30% greater recruitment

This doesn’t mean Kegels are useless.

It means they do NOT have to be the only default to improving your pelvic floor (which is connected to your TOTAL core)

Resistance Training Doesn’t Have To Mean Heavy Weights

Another misconception is that women need to lift heavier and heavier to see results.

The reality is more nuanced.

Research from McMaster University 2016 has demonstrated that muscle growth and strength adaptations can occur across a range of loads when the exercise is performed with sufficient effort and challenge.

In practical terms:

• Bodyweight training works
• Resistance bands can work.
• Dumbbells work
• Slower tempos can work.
• Time under tension definitely works

What matters most is creating an appropriate challenge and progressing consistently over time.

Why I Created FAB5

The biggest barrier I see for women isn’t a lack of information.

It’s a lack of implementation.

Women know what they should be doing.

But they feel overwhelmed trying to piece it all together.

That’s why I created FAB5.

A simple framework designed to help women in ANY LOCATION build:

• Core awareness
• Pelvic floor confidence
• Strength foundations
• Consistency
• Sustainable exercise habits

Because information isn’t transformation.

Implementation is.

And when the foundations are right, everything else becomes easier…..

Here’s the breakthroughs women just like you have experienced…

Karla: “For the first time in my adult life, I’m exercising consistently – even with my packed schedule.”

AJ “i can’t thank you enough Dahlas. You have given me back my confidence in moving my body and gave the opportunity of meeting the best bunch of legendary Mummas and Bubbas”

Belle “I think you have created something very special Dahlas. Since I started your resistance based training I have stopped Kegels and noticed I hardly have a bladder leak. I also feel so much more confident in my own body. I start with 5 minutes and always ended up doing more as I feel so good.”

 Unlike traditional fitness programs, I prioritize:

• Physical safety for your body AND nervous system
• Workouts that ADAPT to YOUR body (not the other way around)
• A community that celebrates you simply showing up (not your size)
• Expert guidance, based on current evidence for your unique female physiology

 And if you want personalised support…
I continue to work with women one-on-one (all over the world) who are looking for an individualised approach for their core, pelvic floor, exercise and health goals.

Because while information is helpful…
Transformation happens when you actually implement with quality movement (over quantity)

So my question for you is..

What’s the one thing you’ve been meaning to start?

Not next month.
Not when life calms down.
Not when you’re more motivated.
This week.
Because the smallest consistent action is often what changes everything.

Connect with me HERE and let me know

The post The “More Is Better “exercise Trap for women appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Not all body fat and belly fat is the same ….

Belly fat if you are over 35 isn’t your typical subcutaneous fat (the kind stored just under the skin). The drop in estrogen we experience during this time drives the accumulation of VISERCAL fat, which has unique metabolic properties and doesn’t respond to simple calorie restriction (the way subcutaneous fat does). It’s also stored deep within, surrounding your organs.

This is why simply defaulting to a calorie deficit no longer works

As visceral fat is complex interplay of:

• Nutritional Choices: The types of food we eat significantly impact inflammation and hormone balance.
• Inflammation: Chronic inflammation can contribute to visceral fat storage.
• Aging: Our natural aging process, drop in estrogen influences hormonal shifts.
• High Cortisol: Daily life stress and excessive exercise and too little calories can elevate cortisol + inflammation promoting visceral fat storage.
• Insulin Levels: Insulin resistance can also play a role, which can be contributed by a Diet High in Processed Foods, Sugar, and Unhealthy Fats: These types of foods can lead to rapid spikes in blood sugar, forcing the pancreas to pump out more insulin. Over time, this constant demand can lead to insulin resistance, contributing to inflammation, a key driver of visceral fat.

Outdated wellness metrics that do not consider female physiology

It’s crucial to understand that you can even have a “normal BMI” and still harbor high levels of visceral fat, highlighting that it’s not just about overall weight. Subcutaneous fat is primarily driven by caloric excess, while visceral fat is more influenced by inflammation and hormones.

Unfortunately as many fitness and wellness programs (plus many health professionals advice) has been based on male biomechanics which gives very little consideration to these unique female physiology nuances. Dr Stacy Sims is a leading female health researcher and exercise physiologist who is pioneering why it is crucial that this changes, hence why she has coined the term #womenarenotsmallmen – because as females we need our own data and and training adaptations !

The Good News? You Can Reduce Visceral Fat!

While calorie restriction alone isn’t the answer, consistent and optimal nutritional changes, especially following the principles outlined in Dr. Mindy Pelz’s “Eat Like a Girl,” combined with strategic fasting (if not breastfeeding), can absolutely make a significant difference in reducing visceral fat. I coach many of my private perimenopause 1:1 clients in this method (and yes you can be peri and postnatal simultaneously)

However, it’s crucial for breastfeeding mothers to approach this with informed awareness. Breast milk is a vital source of nourishment for your baby, and its composition is significantly influenced by the mother’s diet and energy stores. Notably, breast milk is rich in approximately 40-60% fat, providing a crucial source of energy and essential fatty acids for the baby’s brain development and overall growth.

Studies show that fat is the most variable macronutrient in breast milk, and its concentration can even change during a single feeding but its important to note that your body will naturally store this fat (around your belly) as it’s essentially your baby’s lunch ! (so another myth busted – that breastfeeding makes you “lose weight”)

The Pitfalls of “Spot Reducing” Belly Fat: by defaulting to Kegels + Crunches

It’s also vital to ditch the instinct to default to excessive cardio, endless crunches, drawing “belly button to spine” and Kegels to try and “spot reduce” belly fat (plus avoid the dreaded “leaking”). This approach can often backfire by increasing cortisol and intra-abdominal pressure, potentially exacerbating that midline bulge. Plus, traditional core exercises primarily target the superficial “six-pack” muscles, neglecting the whole core – which is everything between your shoulders and hips, including that all-important pelvic floor.

The Male-Centric Fitness Myth:

Unfortunately, much of the traditional fitness advice out there was originally designed based on male biomechanics and doesn’t fully account for the ever-changing female hormones, physiology, and the unique challenges we face during pregnancy, postnatal recovery, perimenopause, and very often with pelvic floor concerns. And with the fitness industry being largely unregulated, many coaches simply are not certified in these crucial distinctions.

You’re in the Right Place for Real Solutions:

That’s where my BodyFabulous Fitness #bfabmethod comes in. I’m passionate about providing you with evidence-based strategies that do work for the female body. For all ages and stages of motherhood and life – with my modern core training combined with hormone-friendly, cortisol-conscious movement, you can finally achieve a stronger total core, reduce visceral fat, and feel truly fabulous in your own skin.

Ready to move beyond outdated advice and embrace a holistic approach that honors your hormones and your whole core? Here is exactly HOW

1. START HERE : Download my 20-page Complimentary Core Guide to discover my modern core training foundations.
2. The 15-Minute Strategy NO OBLIGATION CHAT : Not sure if mobile or virtual coaching or one of my online programs is for you? Let’s have a 15 min chat to see what aligns
3. Grab an exclusive discount for MY PAUSE HEALTH – Hormone Balance Plus HERE get 20% off with my CODE : BODYFABULOUS_MPH20 on any product

The post The Hormone + Core & Cortisol Connection: Your Fabulous Fitness Solution especially for belly fat ! appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Why trying to DIY your workouts or healing your core will cost your more…

I know time and money is precious, but ignoring your whole body wellness plus pelvic and abdominal health (or trying to fix it with your own DIY solutions or exercises) can end up costing a fortune, not just in physio appointments after injury, but in loss of productivity when you’re unwell and ALSO when you add up the spend of additional money on clothes that “hide the belly bulge” ….or that contraption you purchased on Amazon !

After 2 plus decades in the fitness industry, I have witnessed this SO MANY TIMES….

*SIGH* IT’S REALLY HARD TO WATCH…

It’s time to stop asking randoms in Facebook Communities and try this instead

Prevention or beginning your healing journey is essential to your good health and that’s what my unique FAB5 MINI COURSE IS ALL ABOUT

First and foremost, its affordable, completely do-able – from as little as 5 MINUTES A DAY and is a PROVEN modern core training solution.

“Kegels, crunches…still got that ‘pooch’ and a leaky bladder? I get it!

It’s incredibly frustrating to feel like you’re doing everything right, but your body just isn’t cooperating. The truth is, traditional core exercises often miss the mark and can make your belly bulge worse. That’s why I’ve created a different approach – a quick 5-Day Challenge that gets to the root of the problem.

From just 5 minutes a day you’ll learn how to:

• Connect to your core muscles properly for a flatter tummy and better support
• Discover your pelvic floor can function better without Kegels and this will prevent leaks and improve intimacy
• Move with confidence knowing your body is strong and resilient
• Boost your energy levels so you can keep up with life and progress to more dynamic style workouts sooner

This challenge is designed for busy women who want real results without spending hours at the gym or more dollars on something that does not work. It’s self-paced, accessible from anywhere, and perfect for all fitness levels, from pregnancy to perimenopause.

But don’t hesitate– this offer disappears in 5 days! Click the image below to claim your spot.

“Couldn’t I just follow free exercises I find on social media ?”

Yeah …but NAH, I would not recommend it, here’s why…

This program has been designed by (me) a fully certified and experienced Pregnancy & Female Exercise Specialist with over 20 years’ experience in helping women of all ages and stages – see my full qualifications here.

Unlike many other programs, this is not a generic exercise program that has been rebranded to only treat women like small men or could potentially be causing more harm than good with what they suggest – without any pelvic health certifications. The fitness industry is unregulated, so I have seen far too many clients injure themselves or become ridiculously depleted from workouts that are not appropriate for their female biomechanics, did not consider their female hormones or were simply created by someone who also had a baby (has zero qualifications) and decided to tell everyone to “just do what I did’

PLEASE DON’T. There is a better and easier way…

In case you missed it I am also providing THE FAB5 CORE CHALLENGE at a VERY affordable price

This is one of the main reasons I spent 3 years creating this mini course so you have safe, evidence-based and up to date information accessible for you.

THE TRUTH IS I COULD CHARGE $300, $580, $1000.. OR MORE
 (as THE FAB5 MINI COURSE it’s valued at that)
But if you want the honest truth?

I am offering this, simply, because:

I KNOW you likely don’t know me and trust me yet.

I KNOW you may have never tried one of my workouts before or are hesitant too.
I KNOW you don’t have huge dollars to shell out, especially if you have been seeing practitioners / Physio’s or other Coaches and not quite getting the results you want.

And, I KNOW (for sure) you have likely been burnt before by a gym membership, trainer or program in the past that promised the world and failed to deliver (leaving you depleted, with worse symptoms or even injured)

So, there is no catch. I am (grossly) undercharging and (hugely) over delivering, to show you exactly how my modern approach using whole body core / pelvic floor strategy works.

And I also want you to discover….

I want to help you fall [back] in love with exercise, your body and hopefully ME !

So that you can ultimately “take back the reins” when it comes to navigating and progressing your fitness and daily life activities

It is as simple as taking optimal action – without the guess work

TAKE ACTION TODAY and commit to the FAB5 CHALLENGE, you will dive directly into my essential CORE FOUNDATION strategy (without a Kegel, or sit-up in sight) that regardless if you are a fitness fanatic or first timer, will get you moving with more connection, confidence and energy throughout any stage of motherhood !

Best of all its a fabulous opportunity for us to get to know each other a little better !

I hope this gives you the big picture and if you are still not ready to ditch trying to DIY it yourself with free exercises why not connect with me for a 1:1 no obligation chat here

The post “Couldn’t I just follow the free exercises I find on social media ?” appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

_{The Answer is NO}

Walking is a great form of low-impact cardio for pregnancy, BUT you need to do resistance / strength based training and focus on your mobility.

Why is Resistance Training so Important ?

• To help stablise your joints as your ligaments and connective tissues softens during pregnancy
• To help prevent pelvic pain and back pain (excessive walking can contribute to pelvic pain here’s why)
• To minimise abdominal separation or diastasis recti
• To optimally prepare you for birth so you have the strength and stamina for an active labour and recovery post c-section
• To help reduce the length of second stage labour (pushing phase)
• To help reduce your perception of pain during labour (remember a contraction is YOUR muscles…think of a bicep curl)
• To support your post-pregnancy journey, you will feel stronger and have created essential neural pathways (regardless of the type of birth you have) for a swifter recovery)

Check out my postnatal program here (suitable before your 6 week postpartum check out if you have no contra-indications)

So what exactly is resistance based training?

Resistance training doesn’t just mean lifting heavy weights, it is any exercise that causes your muscles to contract using an external resistance. Resistance based training includes exercises using bands, dumb-bells, your own bodyweight and much more.

Start your pregnancy exercise journey here…

Keen to discover how this could work for you ?

Join my Face to Face Pregnancy Exercise Workshop

Or discover my Online Pregnancy Program RIGHT HERE

Grab my complimentary pregnancy exercise TOOLKIT HERE

Or connect with me here if you have any questions or send me a DM via Instagram below.

The post Is Walking enough Exercise during Pregnancy ? appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Especially if you are busy woman juggling motherhood + a career – my BESPOKE CLIENTS all know this

A Whole Body Exercise and HOW it trains your core

Just look in this video how much you have to use ALL of your body in one move. The core is way more than a 6 pack or abs – it is everything between your shoulders and hips including the pelvic floor

The demand on the TOTAL core in this exercise is fabulous, and balancing on one leg is incredible for our ALL bodies, especially for pelvic floor health, losing the belly bulge (healing diastatis) with the use of resistance based training to boost the metabolism & avoid sarcopenia (which is age related muscle loss – hello perimenopause …which can overlap with being postnatal – more here)

Important modifications for all ages and stages of motherhood to consider

Ready to try this whole body exercise ? These tips should help

• don’t worry about how high you lift your leg (especially if you have hip niggles)
• begin with a lighter / no weight and smaller range of movement (especially if pregnant or postpartum / medical clearance to move is essential)
• remember consistency is key (not injury and depletion)
• starting small will allow for better technique and better balance which means a deeper core activation
• got pelvic pain / hip or pelvic floor concerns I offer an effective modification of this move using my fitball workouts

It took me and my BodyFabulous clients a while too build their endurance for this one

Your workout goal for this single move

Try this at least 3-4 times next week
Go for 30 secs x 3 rounds + rest 20 – 30 sec between each round …remember it is NOT about going harder and faster but QUALITY and slower pace to create some time under tension that targets ALL OF THESE MUSCLE GROUPS ….

• Shoulders
• Back
• Arms
• Deep Core
• Pelvic Floor is worked as you balance you DO NOT need to clench, brace or suck belly to sopin
• Legs
• Glutes

Let me know @bodyfabulousfitness on IG in the comments if you try it or need help choosing optimal weights / modifications

Inside my online unique BESPOKE studio you can discover HOW TO REDEFINE your core
Learn ALL ABOUT my proven 4 step process using whole body exercises just like this in my complimentary webinar

Dahlas

The post Train your core beyond crunches and Kegels – try this one exercise appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

HOW TO USE COLLAGEN CHIA JAM

Top toast, acai bowls, add to smoothies or serve with cakes or cheese platters. This protein boosted collagen chia jam is a delicious no nasties alternative to store-bought jam with the bonus addition of collagen!

HOW TO MAKE COLLAGEN CHIA JAM

Ingredients :

2 cups of frozen fruit (I used strawberries)
4 tablespoons chia seeds
2 tablespoon maple syrup
3 scoops unflavoured Collagen Switch use my code BFAB for 20% off any purchase

• Add the fruit to a saucepan and on low heat for about 3 minutes stirring occasionally.
• Once the fruit is warm, smash it down with a fork or potato masher.
• Add maple syrup and stir through
• Remove from the heat and add chia seeds and Collagen Switch and stir until smooth
• Pour into a clean/sterilised jar and leave to set for a few hours!
• Store in the fridge for up to 10 days.

WHY YOU NEED PROTEIN DURING MOTHERHOOD AND PREGNANCY

Recent research has found that most women are 40% protein deficient. Which makes sense especially if you have given birth to a little human that is predominantly made up of protein ! Protein is also essential for postpartum tissue healing, breast milk supply and for a healthy metabolism for the long runway of motherhood. One of the best ways to increase your protein intake is with a quality collagen or protein powder…but don’t be fooled – not all are created equal ! Here is why.

The post Collagen Chia Jam – protein boosted appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Collagen Switch by Australian Made Switch Nutrition has been formulated to give you that healthy glow and improve your gut health, all whilst enhancing your recovery from movement and also birth and busy Mama life.

Collagen Switch has no added gluten, sugar, fillers or lactose and no artificial colours. NO NASTIES means it’s safe for pregnancy, postpartum and for all the family. Best of all you can grab 20% off with my code BODFAB (on any SWITCH NUTRITION item here)

What is included in Collagen by Switch Nutrition :

Type I, II & III Collagen
Combination of grass-fed bovine & wild caught sustainable marine collagen.

Vitamin C + Digezyme (Digestive Enzymes)
Improves the absorption & utilisation of the collagen.

L-tryptophan
Added to ensure our formula contains all 9 essential amino acids which are required to support any tissue recovery & repair.

Glycine + Glutamine
Supports connective tissue & gut health.

MCT Oil + Prebiotic Fibre
Gut health and metabolic support.

For more nutrition guidance grab my COMPLIMENTARY NUTRITION GUIDE HERE

How to make the Hayley Beiber Strawberry Glaze Glow Smoothie

INGREDIENTS:

1 serving ( x 4 ingredients below for 4-5 servings for family)

1 cup of your choice of milk
½ frozen banana
½ cup of frozen strawberries
¼ avocado
2 organic dates
1 tablespoon maple syrup
1 scoop unflavoured collagen Switch
1 scoop vanilla protein switch
1 tablespoon coconut cream
1 tablespoon of the easy to make strawberry chia collagen jam HERE

METHOD:

1 serving ( x 4 ingredients above for 4-5 servings for family)

• Blend all ingredients except the coconut cream and Strawberry Chia Collagen Jam. Blend well.
• Once blended use the coconut cream and jam to decorate the inside of your glass, to give it that marbled effect.
• Top up gently with the smoothie and done!
  Learn more HERE why protein and collagen are essential during pregnancy and all stages of motherhood

The post Strawberry Glaze Glow Smoothie – Hayley Bieber appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

It’s a combination of lifestyle choices, habits, strength, nervous system miscommunication, neuroplasticity, flexibility and mobility, your diaphragm/pelvic floor relationship.

With that being said, medications and Kegels are not the “holy grail” solution to a problem that requires many of the above to work together in synergy

There are multiple studies that show that hip musculature (your hip abductors, external rotators, hip extensors, hip adductors) contribute to bladder control just as effectively (if not MORE effectively) than just solely focusing on pelvic floor muscles aka isolated Kegels.

Why you need a whole body approach for your pelvic floor concerns

Too often women are sent from one doctor to another to deal with their urgency issues, but to be honest a WHOLE BODY approach needs to be considered for a LONG TERM solution!

Because the data doesn’t lie !

When I work with any of my clients (at ALL stages of motherhood) we focus A LOT on hip mobility (including some of the moves in THIS VIDEO) plus strengthening + LENGTHENING (which includes breath work) to get their urgency issues under control…

And it works, without EVER doing a single Kegel !

Want to begin NOW with my proven strategies without requiring you putting on your activewear to begin – it’s easy GRAB MY FREE CORE AND PELVIC FLOOR GUIDE !

x Dahlas

Click here for more about me !

The post Why Kegels & medication may not be helping your bladder urgency appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Postpartum women’s hormones are often the same as menopause

I’ve always found it really interesting how postpartum women’s levels of estrogen and progesterone are often at the same level as menopausal women.

In fact, these events are two of the most hormonally charged in a woman’s life….and as the age of women giving birth has increased (and women are living longer) you could be experiencing both perimenopause & postpartum symptoms simultaneously !

Pregnancy comes with soaring levels of estrogen and progesterone. As soon as the placenta comes out, levels of estrogen and progesterone plummet to perimenopausal levels within 24 hours after giving birth. It can then take a number of months to recover. Progesterone levels usually also drop faster than estrogen levels. So apart from having to deal with lower levels of both, there is also an imbalance between the two.

The Roller Coaster during perimenopause and postpartum

When estrogen levels are out of balance (either postnatally or during perimenopause) women tend to experience symptoms such as headaches and fluid retention & more, but it’s really when mood-elevating progesterone is out of balance that things like postpartum depression, anxiety or low mood can take hold.

These symptoms are well documented in postpartum women (baby blues anyone?) & certainly hormones are largely responsible for them. But in any case, it takes a while for our bodies and our minds to adjust after having a baby.

Hormones affect the pelvic floor

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How to support yourself during both peri and postpartum

To support yourself during BOTH these periods, of perimenopause and postpartum. Optimal nutrition is vital. Eating a balanced diet that’s rich in protein, fibre and healthy fats is an excellent start, and where possible to reduce sugar, caffeine and alcohol – as these exacerbate negative symptoms even more.

Consider cortisol during perimenopause and motherhood

Exercise can also help significantly but only at the right intensity. Early and mid postpartum and perimenopause are not the time to put the body under additional counter-productive stress and raise cortisol levels.

Remember, hormonal changes will end eventually ! But no one can deny that stability feels good and it can be helpful to know how to feel more balanced during these transitions. Please see an experienced medical professional if you need further help.

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The post Am I in perimenopause, or am I just struggling because I am postnatal? appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.